A full-body, bodyweight workout plan for beginners. Each session lasts 30–40 minutes, targeting different muscle groups over three days. No weights required.
Day 1: Lower Body & Core Focus
Duration: 30–40 minutes
Goal: Strengthen legs, glutes, and core while improving stability.
Warm-Up (5–7 minutes)
- Jog in Place: 1 minute (high knees for the last 30 seconds).
- Bodyweight Squats: 10 reps (slow and controlled).
- Arm Circles: 30 seconds forward, 30 seconds backward.
- Dynamic Hamstring Stretch: 10 leg swings per leg.
Circuit (25–30 minutes)
Repeat 3–4 times. Perform each exercise for 45 seconds, followed by 15 seconds of rest. Rest 60 seconds between rounds.
- Bodyweight Squats: Stand with feet shoulder-width apart, push hips back, lower until thighs are parallel to the ground. Keep chest up.
- Plank Hold: Hold a forearm plank, keeping your body in a straight line, core engaged.
- Lunges (Alternating Legs): Step forward into a lunge, keeping front knee over ankle. Alternate legs each rep.
- Bicycle Crunches: Lie on your back, hands behind head, alternate touching elbows to opposite knees while extending the other leg.
- Glute Bridges: Lie on your back, knees bent, feet flat. Lift hips toward the ceiling, squeezing glutes at the top.
Cool-Down (5 minutes)
- Seated Hamstring Stretch: Sit with one leg extended, reach for your toes, hold 30 seconds per side.
- Child’s Pose: Kneel, sit back on heels, stretch arms forward for 30 seconds.
- Torso Twists: Stand and gently twist your upper body side to side for 1 minute.
Day 2: Upper Body & Cardio Focus
Duration: 30–40 minutes
Goal: Build upper body strength and boost cardiovascular endurance.
Warm-Up (5–7 minutes)
- Jumping Jacks: 1 minute.
- Arm Swings: Cross arms in front, then swing wide, 30 seconds.
- Push-Up to Downward Dog: 8–10 reps (from push-up position, lift hips to form an inverted V).
- Side-to-Side Lunges: 10 reps per side.
Circuit (25–30 minutes)
Repeat 3–4 times. Perform each exercise for 45 seconds, with 15 seconds of rest. Rest 60 seconds between rounds.
- Push-Ups (Modified if Needed): On knees or toes, lower chest toward the ground, keeping elbows at a 45-degree angle.
- Mountain Climbers: In a plank position, rapidly alternate bringing knees toward chest.
- Tricep Dips (Using Floor): Sit with knees bent, hands behind you, lift hips, and bend elbows to lower your body.
- Superman Hold: Lie face down, lift arms, chest, and legs off the ground, hold for 2–3 seconds per rep.
- Burpees (Modified: No Jump): Step back to plank, step forward, stand up (add a jump if comfortable).
Cool-Down (5 minutes)
- Shoulder Stretch: Pull one arm across your body, hold 30 seconds per side.
- Cat-Cow Stretch: On all fours, alternate arching and rounding your back for 1 minute.
- Chest Opener: Clasp hands behind back, lift slightly, hold 30 seconds.
Day 3: Full-Body & Mobility Focus
Duration: 30–40 minutes
Goal: Combine strength, core, and mobility for a balanced full-body workout.
Warm-Up (5–7 minutes)
- High Knees: 1 minute.
- Inchworms: From standing, walk hands out to plank, then walk feet to hands, 8 reps.
- Hip Circles: 30 seconds each direction.
- Torso Twists: 1 minute, standing, twisting side to side.
Circuit (25–30 minutes)
Repeat 3–4 times. Perform each exercise for 45 seconds, with 15 seconds of rest. Rest 60 seconds between rounds.
- Squat to High Knees: Perform a squat, then immediately do 4 high knees (2 per leg).
- Side Plank (Each Side): Hold a side plank on your forearm, stacking or staggering feet. Switch sides halfway.
- Step-Ups (Using Stairs or Sturdy Surface): Step up onto a surface, alternating legs, keeping core tight.
- Russian Twists: Sit with knees bent, lean back slightly, twist torso side to side, touching the ground.
- Wall Sit: Lean against a wall, thighs parallel to the ground, hold position.
Cool-Down (5 minutes)
- Quad Stretch: Stand, pull one foot to your glutes, hold 30 seconds per side.
- Figure-Four Stretch: Lie on back, cross one ankle over opposite knee, pull thigh toward chest, 30 seconds per side.
- Deep Breathing: Stand or sit, inhale deeply for 4 seconds, exhale for 4 seconds, repeat for 1 minute.
Tips for Success
- Form First: Prioritize proper form to avoid injury. If an exercise feels too hard, modify it (e.g., do push-ups on knees).
- Pace Yourself: Aim to complete 3–4 rounds, but reduce to 3 if you’re fatigued.
- Hydration: Drink water before, during (if needed), and after the workout.
- Progression: As you get stronger, increase the work time to 50 seconds or add an extra round.
- Rest Days: Do these workouts on non-consecutive days (e.g., Monday, Wednesday, Friday) to allow recovery.
This routine hits all major muscle groups over the three days, builds endurance, and requires no equipment, making it perfect for beginners. If you have questions about form or want to tweak anything, consult your trainer!